Sopa de Mondongo is a hearty soup originating from Latin America , particularly popular in countries like Colombia , Puerto Rico , and the Dominican Republic .

It features tripe as its main ingredient, cooked until tender and flavorful. The soup is enriched with a variety of vegetables such as carrots, celery, bell peppers, and onions, all simmered together in a savory broth seasoned with aromatic spices like cumin, oregano, and bay leaves. Served hot, this comforting dish is often enjoyed with a side of rice or bread, making it a satisfying and nutritious meal. Historically, Sopa de Mondongo has roots in traditional indigenous and colonial cuisines, evolving over time to become a beloved staple in Latin American culinary culture.

Ingredients:

- 1 pound of tripe, cleaned and cut into small pieces

- 1 onion, finely chopped

- 2 carrots, diced

- 2 celery stalks, chopped

- 1 bell pepper, diced

- 2 cloves of garlic, minced

- 1 can of diced tomatoes

- 6 cups of beef broth

- 1 teaspoon of cumin

- 1 teaspoon of dried oregano

- Salt and pepper to taste

- Chopped fresh cilantro for garnish

Method of Preparation:

1. In a large pot, heat some oil over medium heat and sauté the onion, carrots, celery, bell pepper, and garlic until softened.

2. Add the tripe to the pot and cook until it starts to brown slightly.

3. Pour in the diced tomatoes and beef broth, then season with cumin, oregano, salt, and pepper.

4. Bring the soup to a boil, then reduce heat and let it simmer uncovered for about 1.5 to 2 hours or until the tripe is tender.

5. Taste and adjust seasoning as needed.

6. Serve hot, garnished with fresh cilantro.

Nutrition Value:

1. Tripe:

  - Calories: Approximately 300 calories per pound (depending on cooking method).

  - Carbohydrates: Negligible.

  - Protein: High in protein, providing about 50-60 grams per pound.

  - Fat: Low in fat, typically less than 10 grams per pound.

  - Sodium: Contains natural sodium content.

  - Cholesterol: Moderate cholesterol content, around 200-300 milligrams per pound.

  - Vitamins: Rich in B vitamins, especially vitamin B12.

  - Minerals: Contains iron, zinc, and selenium.

  - Nutritional Benefit: Tripe is a good source of lean protein and essential nutrients like B vitamins and minerals, supporting muscle health and overall well-being.

2. Onion:

  - Calories: Approximately 40 calories per medium-sized onion.

  - Carbohydrates: Around 10 grams per onion.

  - Protein: About 1 gram per onion.

  - Fat: Negligible fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Rich in vitamin C, vitamin B6, and folate.

  - Minerals: Contains potassium and manganese.

  - Nutritional Benefit: Onions provide antioxidants, vitamins, and minerals, supporting immune function and heart health.

3. Carrots:

  - Calories: Approximately 50 calories per medium-sized carrot.

  - Carbohydrates: Around 12 grams per carrot.

  - Protein: About 1 gram per carrot.

  - Fat: Low fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: High in vitamin A, vitamin C, and vitamin K.

  - Minerals: Contains potassium and manganese.

  - Nutritional Benefit: Carrots are rich in antioxidants, supporting eye health and immune function.

4. Celery:

  - Calories: Approximately 10 calories per medium-sized stalk.

  - Carbohydrates: Around 2 grams per stalk.

  - Protein: Less than 1 gram per stalk.

  - Fat: Very low fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin K, vitamin C, and folate.

  - Minerals: Rich in potassium and manganese.

  - Nutritional Benefit: Celery is hydrating and provides vitamins and minerals, aiding in digestion and hydration.

5. Bell Pepper:

  - Calories: Approximately 30 calories per medium-sized bell pepper.

  - Carbohydrates: Around 7 grams per pepper.

  - Protein: About 1 gram per pepper.

  - Fat: Negligible fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: High in vitamin C, vitamin A, and vitamin B6.

  - Minerals: Contains potassium and manganese.

  - Nutritional Benefit: Bell peppers are rich in antioxidants and vitamins, supporting skin health and immune function.

6. Garlic:

  - Calories: Approximately 5 calories per clove.

  - Carbohydrates: Around 1 gram per clove.

  - Protein: Less than 1 gram per clove.

  - Fat: Low fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin C, vitamin B6, and manganese.

  - Minerals: Rich in selenium and phosphorus.

  - Nutritional Benefit: Garlic has antioxidant and antimicrobial properties, supporting immune health.

7. Diced Tomatoes (Canned):

  - Calories: Approximately 30-40 calories per half-cup serving.

  - Carbohydrates: Around 7-9 grams per serving.

  - Protein: About 1 gram per serving.

  - Fat: Low fat content.

  - Sodium: Varies based on brand, usually moderate.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin C, vitamin K, and folate.

  - Minerals: Rich in potassium and manganese.

  - Nutritional Benefit: Tomatoes provide antioxidants like lycopene, supporting heart health and reducing inflammation.

8. Beef Broth:

  - Calories: Approximately 15-20 calories per cup (depending on brand and preparation).

  - Carbohydrates: Minimal carbohydrates, mainly from added ingredients.

  - Protein: Around 1-2 grams per cup.

  - Fat: Low fat content.

  - Sodium: Varies based on brand, can be high in sodium.

  - Cholesterol: Varies based on preparation, generally low.

  - Vitamins: Contains some B vitamins, especially if homemade.

  - Minerals: May contain minerals like iron and zinc.

  - Nutritional Benefit: Beef broth adds flavor and some nutrients, but commercial versions can be high in sodium.

9. Cumin (Seasoning):

  - Calories: Approximately 8-10 calories per teaspoon.

  - Carbohydrates: Around 1 gram per teaspoon.

  - Protein: Less than 1 gram per teaspoon.

  - Fat: Negligible fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains small amounts of vitamin C and vitamin K.

  - Minerals: Rich in iron and manganese.

  - Nutritional Benefit: Cumin is a flavorful spice that also provides some iron and antioxidants.

10. Dried Oregano (Seasoning):

  - Calories: Approximately 3-5 calories per teaspoon.

  - Carbohydrates: Around 1 gram per teaspoon.

  - Protein: Less than 1 gram per teaspoon.

  - Fat: Negligible fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains small amounts of vitamin K and vitamin E.

  - Minerals: Rich in calcium and iron.

  - Nutritional Benefit: Oregano adds flavor and small amounts of vitamins and minerals to dishes.

11. Salt and Pepper (Seasonings):

  - Calories: Negligible.

  - Carbohydrates: Negligible.

  - Protein: Negligible.

  - Fat: Negligible.

  - Sodium: Provides sodium, use sparingly for health.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Negligible.

  - Minerals: Salt provides sodium; pepper adds flavor without significant nutrients.

  - Nutritional Benefit: Salt enhances flavor, but excessive consumption can contribute to high blood pressure. Pepper adds flavor without significant nutritional impact.

12. Fresh Cilantro (Garnish):

  - Calories: Approximately 1-2 calories per tablespoon.

  - Carbohydrates: Less than 1 gram per tablespoon.

  - Protein: Less than 1 gram per tablespoon.

  - Fat: Negligible fat content.

  - Sodium: Low in sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins: High in vitamin K, vitamin A, and vitamin C.

  - Minerals: Contains potassium and manganese.

  - Nutritional Benefit: Cilantro is rich in antioxidants and vitamins, adding freshness and flavor to dishes.